Roasted Swordfish & Broccoli Rabe with Piccata Butter
A compound butter made with capers, lemon, garlic and parsley punches up this quick and healthy fish dinner recipe.
Source: EatingWell Magazine, January/February 2017
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Recipe Summary
Nutrition Profile:
Ingredients
Directions
Tips
Tips: Swordfish populations have increased to a more sustainable level--choose handline- or harpoon-caught from the North Atlantic and Eastern Pacific. Swordfish is high in mercury, so it's best to eat it only occasionally. Women who may become pregnant, breast-feeding mothers and young children should avoid swordfish. Halibut is a good alternative.
Nutrition Facts
Serving Size: 3 oz. fish & 2/3 cup broccoli rabe each
Per Serving:
318 calories; protein 23.6g 47% DV; carbohydrates 6g 2% DV; exchange other carbs 0.5; dietary fiber 0.3g 1% DV; sugars 1.5g; fat 22.2g 34% DV; saturated fat 8g 40% DV; cholesterol 87.5mg 29% DV; vitamin a iu 7735.6IU 155% DV; vitamin c 107.6mg 179% DV; folate 3.1mcg 1% DV; calcium 66.4mg 7% DV; iron 1.4mg 8% DV; magnesium 30.4mg 11% DV; potassium 424.6mg 12% DV; sodium 420.8mg 17% DV.
Exchanges:
1 vegetable, 3 lean meat, 3 fat